Protected preview
Intermediate
Seated Dumbbell Rear Delt Fly
4 steps Updated 29/08/2026
Seated Dumbbell Rear Delt Fly is a free weights exercise targeting Shoulders (Posterior Deltoids) using Dumbbells.
Step by step
How to perform it
- Sit on the edge of a bench with your feet flat on the floor and a dumbbell in each hand. Lean forward at your hips until your chest is close to your thighs, letting your arms hang down towards the floor with palms facing each other.
- With a slight bend in your elbows, raise the dumbbells out to the sides until your arms are parallel to the floor.
- Squeeze your shoulder blades together at the top of the movement.
- Lower the dumbbells back to the starting position in a controlled manner.
Continue from here
Variations and related exercises
3 Leg Chatarunga Pose
3 Leg Dog Pose
4 Corners Curtsy
Above Head Chest Stretch
Last updated: 29/08/2026
Back to all exercises
Seated Dumbbell Rear Delt Fly
Add it to your program
Build a program